Based on your genetics, your genetic predisposition for Lean Body Mass is
What does this mean?
Your genotypes indicate that you have regular lean body mass. You may want to build up your lean body mass as a higher lean body mass is healthier; Muscles are more metabolically active, hence will increase your metabolic rate.
How Is Your Genetic Risk Calculated?
This result is based on the SNPs(single nucleotide polymorphism)that are associated with Lean Body Mass.
Suggested Lifestyle Changes
- Limit consumption of sugary drinks, soda, and alcohol
- Include potatoes in your diet as it can be a good source of carbohydrates.
- Higher dietary leucine intakes (e.g. animal meat) favour greater lean body mass retention.
- Leucine, isoleucine, and valine have been used to improve athletic performance and prevent muscle loss.
- Consume foods with protein, such as lean meat, poultry, fish, eggs and dairy products. Higher protein intake helps to preserve lean body and muscle mass.
- Legumes are a great source of protein, fiber and iron. It is advised to consume legumes after your exercise session as they also work as a muscle growth promoters.
- Whole grains are a good source of protein and antioxidants. Having whole grains before your workout can help to boost your energy level.
- Stay physically active
- Get sufficient sleep
- Find ways to release stress as stress is linked to high body weight and fat percentage.
- Both endurance- and resistance-type exercises can help to preserve muscle mass
- resistance-type exercise also improves muscular strength.
- Set a weekly target for 2 - 3 sessions of strength training exercises like lifting, yoga, high-intensity interval training (HIIT), bodyweight workout, etc.
- Set a goal to do 150 minutes of cardio exercises weekly.